BBQ Lentil Farro Cauliflower Bake. BBQ Casserole

Name: BBQ Lentil Farro Cauliflower Bake. BBQ Casserole
Prep time: 10 min
Cook time: 50 min
Total time: 1 h
Yield: 4 serving
Ingredients: 1 teaspoon organic safflower or other neutral oil; 1/2 Medium onion chopped; 1/2 cup chopped or sliced carrots; 1 1/2 cups packed baby or chopped spinach; 1/2 cup red lentils; 1/3 cup farro; 1 teaspoon ground cumin; 1/2 teaspoon ground coriander; 1/2 teaspoon curry powder or garam masala; 1 teaspoon garlic powder; 1/2 teaspoon paprika; 1/2 to 1 teaspoon oregano; 1/4 to 1/2 teaspoon cayenne; 1/4 teaspoon black pepper; 1/2 to 3/4 teaspoon salt; 10 oz or 1 cup diced tomatoes; 1/4 to 1/3 cup BBQ sauce; Sliced cauliflower; 1.75 cups water; 1 to 2 tablespoon nutritional yeast; chopped onion

User Reviews

5.0

81 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings
4
Calories
210 kcal
Course
Main Course
Cuisine
Vegan

BBQ Lentil Farro Cauliflower Bake. BBQ Casserole

Danielle Hudson

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BBQ Lentil Farro Cauliflower Casserole. BBQ Casserole with Red Lentils, Farro, Veggies, Spinach, Cauliflower all layered and baked. Amazing Flavors! Vegan Nutfree Recipe. Can be Soyfree, Glutenfree with rice, quinoa or steel cut oats

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Ingredients

Servings

1 teaspoon organic safflower or other neutral oil
1/2 Medium onion chopped
1/2 cup chopped or sliced carrots
1 1/2 cups packed baby or chopped spinach
1/2 cup red lentils (uncooked)
1/3 cup farro (uncooked) , or use white rice or quinoa or millet to make it gluten-free
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon curry powder or garam masala , or use bbq seasoning or chili powder
1 teaspoon garlic powder
1/2 teaspoon paprika or smoked paprika
1/2 to 1 teaspoon oregano
1/4 to 1/2 teaspoon cayenne
1/4 teaspoon black pepper
1/2 to 3/4 teaspoon salt
10 oz or 1 cup diced tomatoes
1/4 to 1/3 cup BBQ sauce , store bought or soy-free bbq sauce from Everyday Kitchen book
Sliced cauliflower half a head, sliced to 1/4 inch, not thicker than 1/2 inch
1.75 cups water or veggie broth
1 to 2 tablespoon nutritional yeast
chopped onion , cilantro, bbq sauce and lime juice for garnish

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Instructions

Preheat the oven to 400 degrees F. Spread or spray oil on the bottom of the baking dish. Sprinkle onion all over. Add carrots and spinach evenly. Spread the lentils and farro evenly. sprinkle all the spices and salt.
Spread the chopped tomatoes. Drizzle the bbq sauce. Add 1 teaspoon brown sugar for sweeter if needed. Place sliced cauliflower florets on top. Add water to the dish from the edges. Spray oil on the cauliflower and sprinkle nutritional yeast on top.
Bake uncovered for 50 to 55 minutes. Check if the cauliflower is cooked through then Cool for 5-10 mins and serve with a garnish of onion, cilantro, lime juice. Drizzle some bbq sauce if needed. Serve with tortillas or garlic bread.

Notes

Soy-free: Use my soyfree bbq sauce from Everyday Kitchen book
Nutrition is 1 of 4 serves

Nutrition Information

Show Details

Calories 210kcal (11%) Carbohydrates 40g (13%) Protein 10g (20%) Fat 1g (2%) Sodium 508mg (21%) Potassium 622mg (18%) Fiber 11g (44%) Sugar 9g (18%) Vitamin A 4480IU (90%) Vitamin C 15.8mg (18%) Calcium 58mg (6%) Iron 3.2mg (18%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 210 kcal

% Daily Value*

Calories	210kcal	11%
Carbohydrates	40g	13%
Protein	10g	20%
Fat	1g	2%
Sodium	508mg	21%
Potassium	622mg	13%
Fiber	11g	44%
Sugar	9g	18%
Vitamin A	4480IU	90%
Vitamin C	15.8mg	18%
Calcium	58mg	6%
Iron	3.2mg	18%